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Meatloaf

Yield: 6 servings

  • 1 (1-1/2 oz) slice whole wheat bread
  • 2 Tbsp fat-free milk
  • 1/4 cup ketchup, divided
  • 1 pound ground beef, 93-97% lean
  • 1/2 cup chopped onion
  • 1/4 cup roasted red pepper, chopped
  • 1/2 cup steamed broccoli florets, chopped
  • 1/3 cup chopped fresh parsley
  • 1 Tbsp Dijon mustard
  • 1 tsp dried basil
  • 1/4 tsp black pepper
  • 2 large egg whites
  • Cooking spray

Preheat oven to 350°.

In a food processor, pulse bread until bread is completely breadcrumbs. Combine breadcrumbs and milk in a large bowl and add 1 tablespoon ketchup and remaining ingredients except cooking spray.

Shape meat mixture into a 9 x 5-inch loaf on a broiler pan coated with cooking spray. Spread remaining 6 tablespoons ketchup over top of meat loaf. Bake at 350° for 1 hour or until a thermometer registers 160°. Let stand for 10 minutes. Cut the loaf into 12 slices.

Nutrition Facts (per serving): Calories: 178, Fat: 4 grams, Saturated fat: 1.5 grams, Cholesterol: 47 mg, Sodium: 189 mg, Carbohydrates: 10 grams, Fiber: 1.5 grams, Protein: 20 grams